Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and molasses:
Both molasses and nutritional yeast are high in calories. Nutritional yeast has 12% more calories than molass - molass has 290 calories per 100 grams and nutritional yeast has 325 calories.
| Nutritional Yeast | Molasses | |
|---|---|---|
| Protein | 41% | ~ |
| Carbohydrates | 41% | 100% |
| Fat | 17% | ~ |
| Alcohol | ~ | ~ |
Both molasses and nutritional yeast are high in carbohydrates. Molass has 81% more carbohydrates than nutritional yeast - molass has 74.7g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than molass - nutritional yeast has 26.9g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and nutritional yeast has less sugar than molass - molass has 74.7g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Nutritional yeast is an excellent source of protein and it has more protein than molass - nutritional yeast has 40.4g of protein per 100 grams and molass does not contain significant amounts.
Molasses and nutritional yeast contain similar amounts of saturated fat - molass has 0.02g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Nutritional yeast and molasses contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Nutritional yeast and molasses contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Molasses | |
|---|---|---|
| Thiamin | 10.99 MG | 0.041 MG |
| Riboflavin | 4 MG | 0.002 MG |
| Niacin | 40.2 MG | 0.93 MG |
| Pantothenic acid | 13.5 MG | 0.804 MG |
| Vitamin B6 | 1.5 MG | 0.67 MG |
| Folate | 2340 UG | ~ |
| Vitamin B12 | 12.07 UG | ~ |
Molass is an excellent source of calcium and it has 583% more calcium than nutritional yeast - molass has 205mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
Both molasses and nutritional yeast are high in iron. Molass has 118% more iron than nutritional yeast - molass has 4.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
Both molasses and nutritional yeast are high in potassium. Molass has 53% more potassium than nutritional yeast - molass has 1464mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Comparing omega-6 fatty acids, both nutritional yeast and molasses contain small amounts of linoleic acid.
| Nutritional Yeast | Molasses | |
|---|---|---|
| linoleic acid | 0.017 G | 0.05 G |
| Total | 0.017 G | 0.05 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Molasses (Molasses) .
Nutritional Yeast g
()
|
Daily Values (%) |
Molasses g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||